Wednesday April 9th, 2014

Fitness:

A. DB Standing Strict Press @ 30×1, 10-12 reps x 3 sets, rest 2:00 between sets.

B1. High Bar Back Squat 15-18 reps x 4 sets, rest 10 seconds.   Yes this will be hard.  Use a light weight to start. Keep chest tall throughout.

B2. AMRAP DB Push Press, 25 seconds x 4 sets, rest 3 minutes.  Moderate weight.

C1. DB Tate Press@ 30×1, 8-10 reps x 3 sets, rest 1 minute.   START LIGHT

C2. Weighted Side Bridges x 20 seconds x 3 sets, rest 1 minute.
Use chains for this weighted side bridge
Cool down, row or bike for 10 minutes at z1.


Performance:

A.
Three sets, not for time, of:
Double-Unders x 50 reps --- try for unbroken
Muscle-up into
Ring Dips x 10-15 reps

If you do not have a muscle-up but do have 3 strict pull-ups and 3 deep ring dips,  please utilize the following progression and practice it:

http://vimeo.com/84253241

B.
Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM
(rest 10 seconds between doubles)
Rest as needed

USE THE HOOK GRIP

C.
Four sets of:
Clean Pull x 1.1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed

USE THE HOOK GRIP

D.
Three rounds for time of:
400 Meter Run
15 Burpees
20 Toes to Bar

sub row if weather is poor.